Food Log, Nutrition Plan and Healthy Diet Principles

The report showed that my diet slightly differed from the norm and did not correspond to the recommended servings in several cases. According to the attained data, I was not obtaining enough fruits and vegetables. Recommended nutritional patterns turned out to be rather hard to maintain, and there were only three categories in which the status was OK – refined grains, added sugars, and saturated fats. Overall, the results displayed a necessity to revise my diet and take care of my nutrition.

Low and High Groups

Taking into consideration the diet and the report that includes food groups and calories, I was able to point out the groups in which I was low and high. I did not have any special objectives concerning fruits and dairy. Therefore, I will focus on the categories that were the most important for me – grains, vegetables, and protein foods. First, I should consider consuming more whole grain products. This means that I have to increase the intake of whole-grain bread, cereals, and pasta. Moreover, brown rice might be one of the possible solutions to my problem. Second, I should reconsider the nutritional pattern for vegetables and fruits. My diet should include more red and orange vegetables and fruits (carrots, apricots, nectarines), beans and peas, and starchy vegetables (corn, yams, and potatoes). One of the important findings is an excessive intake of dark green vegetables. This might have happened due to my preference for different salads that contain lettuce, spinach, and other dark green vegetables. Third, my responsibility is to take care of my issue with protein foods. As I have noticed, throughout the given period, I have eaten too much seafood (almost fifteen ounces instead of six). At the same time, I did not meet the target in the following two categories – meat and nuts/ seeds. I think I could mitigate the effects of this downside by eating more chicken and including unsalted nuts (cashew and peanuts) into my snacks list.

Possible Changes

Several changes can be applied to my current diet. First, I am going to add more grains to my diet and increase the intake of fruits, vegetables, and proteins. On a bigger scale, this will allow me to maintain my diet accurately and lose weight constantly. In this way, I am going to accomplish my goal much faster. I am taking into consideration the energy value of fruits (oranges, apricots, nectarines, mangos), the tonic effect of vegetables (tomatoes, cucumbers, onions), and the nutritional value of proteins (chicken breast, turkey meat). Combining these three elements acceptably must result in a healthier diet that will lead to a healthier lifestyle.

Physical Activity

One of the upsides of my dietary plan was the proper scheduling of my physical activity. I started running three times a week before going to work. I believe that this physical activity will help me to keep myself in the best shape and lose weight as soon as possible. Additionally, I will take into consideration the changes that I should apply to my diet to increase the use of my physical activity. I choose running as my primary workout option because it is one of the most affordable physical activities (yet, one of the most effective). Compliance with the meal and physical activity plans will help me to lose weight and accomplish my objectives.